Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.
Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:
If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point. [Reply]
Been doing a lot HIIT running/walking intervals. Also, I bought a mountain bike last week. So far, I've only done the paved trails and done a semi-hilly 6 miles and 12 miles. It more of a workout than I remember from being 13. :-)
Oh, and I'm still hitting the gym 2-3 times per week, but not looking to compete and all that like I was going to before. [Reply]
Originally Posted by el borracho:
Hmmm... might need some help with that page. I've entered age (45), weight (205lb), height (71") ok. Not sure about the "modifiers", though.
"Activity multiplier" for someone who works out 4 times a week = "moderately active"- correct?
"Calorie split" for someone looking to cut fat = "cut +10%/-30%"- correct?
With that information, this thing seems to think I have a lean body mass of just 137lbs (sounds way low) and a bodyfat of 33.15% (sounds way high). What am I doing wrong?
You can put in your own body fat estimate. [Reply]
Originally Posted by Silock:
You can put in your own body fat estimate.
Ah, that was listed as "optional" so I skipped it. Putting a reasonable estimate in that box gives more likely results. Oddly enough, many of the numbers (BMR, TDEE, Calorie requirements) do not change. I suppose those numbers are calculated based on weight only and not body composition? Now I just need to figure out how to convert the following macros recommendations into an actual diet.
Rest Day Protein 191g; Carbs 84g; Fat 111g; Calories 2,100
Training Day Protein 191g; Carbs 476g; Fat 70g; Calories 3,300
Anyone want to chime-in with advice on crafting a diet to fit the above macros? [Reply]
Still at 234 been eating better this week. Lifting 3x a week jogging 2x a week for the past few months. For the first time in years I'm really enjoying working out. [Reply]
Originally Posted by Silock:
Lean meats, fruit, rice. Fish. Olive oil.
This for sure.
Originally Posted by Pestilence:
Really? You don't say....
I meant for fat and protein.
~100g carbs, set protein to 1g per lb bodyweight, fill the rest of the days cals with healthy fats. You can go higher on protein, but personally I wouldn't dip low on fat. To paraphrase from a book I've based my recent eating off of..."Eat enough protein to support or increase lean body mass, eat carbohydrates to match activity levels, and eat enough fat to recover."
I haven't counted calories in weeks and probably won't ever again. I know its needed if you want to be "super shredder", but that's not my goal. I've gone from almost 240 down to 215, and don't plan to go much lower. Shooting for around 205-210. Shoulder rehab is almost complete and I'm starting to get the bug to start powerlifting again now that I'm leaner. [Reply]
Originally Posted by Stop, Chiefs:
Something is seriously wrong with my foot. It's not recovering. After a few days I can run on it again but it just comes right back.
Gonna have to see the doc. Maybe an orthopedic though...not general practice.
Running is stupid anyway so just stop it and let it heal. Plenty of other cardio without pounding your lower body with running. [Reply]
Originally Posted by lewdog:
Running is stupid anyway so just stop it and let it heal. Plenty of other cardio without pounding your lower body with running.
